Many individuals, and some physicians, rely on the Body Mass Index, which is simply a comparison of weight to height based on gender, as an indicator of fitness. However, a 2006 study in the "American Journal of Industrial Medicine" confirms that body composition, meaning the percentage of fat to lean mass, is a much better fitness indicator. Consequently, simply losing pounds isn't enough to reduce health risks. You need to reduce fat and increase muscle mass. One fairly accurate way to track your percentage of body fat is to have a trained individual do a skin fold test.

Step 1

Increase your physical activity level. For minimum health benefits, engage in at least 150 minutes of moderate activity per week. To lose weight, the American College of Sports Medicine (ACSM) recommends more than 250 minutes per week. Activity means exercise, like walking or biking, but also routine daily activities, like housework and gardening. In addition to burning calories, such activity can build muscle, depending on the intensity, which increases lean mass.

Step 2

Reduce fat consumption to 20 to 25 percent of your total caloric intake per day. The U.S. Department of Agriculture recommends a total fat intake of no more than 20 to 35 percent of total calories, but to reduce fat in your body composition, you will want to keep to the low side.

Step 3

Up the intensity level of your cardiorespiratory workout, such as walking on a treadmill, running or jogging, biking or working out on an elliptical. When just starting exercise after an inactive lifestyle, the ACSM recommends a target of 40 to 50 percent of your maximum heart rate, however, you should work toward reaching 70 to 85 percent. The theory of working out in a lower-intensity, fat-burning zone has been largely debunked.

Step 4

Build lean, or muscle, mass. Cardio exercise and calorie deficits alone will not reduce your percentage of body fat because you will end up losing lean mass as well. Engage in strength training two to three times per week, trying to do at least two sets of eight to 10 repetitions working the major muscles from the pecs to the calves. Some exercises will do double-duty, so it won't take all day.

Step 5

Concentrate on firming the abdominal region. While percentage of body fat is an average taken from different areas of your body, fat accumulated in the abdominal area has been associated with higher risk of cardiovascular disease, diabetes and certain types of cancer. Even if your percentage of body fat is in the proper range, firming abdominal muscles will lower your health risks.

Resources

About the Author

Nancy Cross is a certified paralegal who has worked as an employee benefits specialist and counseled employees on retirement preparation, including financial and estate planning. In addition to writing and editing, she runs a small business with her husband and is a certified personal trainer with the Aerobics and Fitness Association of America (AFAA).